What is 533?
533 is a four-minute breathing meditation to regain mental energy and focus. Five deep breathes for conscious awareness, three fast breathes to activate the core, and lastly, three loud breaths to release tension. 533 is part of the TheAthleteProject (TAP) Method for mental hygiene.
​​
Breathing intentionally sustains performance, maximizes the body's muscle memory, and supports the brain receive new information clearly. 533 breathing meditation focuses on emotional capacity building, energetic intention, and developing the skills of concentration for emotional and mental wellbeing.
​
The brain like the body is a muscle that is comprised 75% water. Our brains use about a fifth of the body's total oxygen supply. Oxygen helps send nerve signals and messages throughout the body. When the brain doesn't get enough oxygen, we are not able to recognize or respond effectively and brain cells begin to die. ​Training for performance is vast from specialized skill to specific skill development.
533 breathing meditation is a daily practice used to train the mind in unison with the body to self-regulate and refocus which supports the body to perform optimally. The TAP Method emphasizes the benefits of practicing mental hygiene so that youth can develop skills that support their mental wellness. ​​​​
​
Youth participant during a TAP 533 Meditation Session at an all-girls basketball event in East New York Brooklyn, NYC Summer 2023.
"Just Breathe." is a reminder that trains the mind in conjunction with the body to restore its capacities and awareness. These are two of the most impactful and commonly used words to support someone in distress. In performance, suffering takes on many forms. Simply breathing intentionally can RESET the body, REDIRECT the mind, and support in RESPONDING healthily to difficult emotions. To just breathe is to practice mental hygiene. In turn, the TAP method was created.​ At GFFR we are dedicated to providing tools like the TAP Method and 533 Meditation to youth and youth leaders so they can effectively support themselves and others in distress or crisis. ​
"When you own your BREATHE nothing can steal your PEACE."
just breathe.
Meet Coach D.
Coach D. Williams
Founder, Get Fit Fly Right
Coach D. is a dynamic coach, known as "The Mental Hygienist," she strives to approach things differently. At times she's described as unorthodox, yet effective and her methods salubrious. Her mission is to change the current approaches to youth mental health by engaging youth coaches and leaders educating them on mental hygiene. A Brooklyn, NYC native, Coach D has made waves as founder of GFFR LLC, a motivational speaker, International MC, master facilitator, and athletic coach. She uses mindfulness, CBT, and breathe meditation that focuses on performance and emotional intelligence development.
​
Since 2018, her company GFFR LLC (Get Fit Fly Right) has collaborated with numerous youth, sport, and community organizations to bring mental health resources to youth programs. In the last 3 years Coach D has been featured as a guest speaker at NBA, Jr. NBA, and NYC Department of Education events to share the TAP method and 533 Meditation.
​
Presently, Coach D. consults with schools, community-based organizations, and leading sports-based youth development organizations to train youth and youth leaders on the TAP method. GFFR LLC since 2020, has trained over 500 youth leaders in TAP mental hygiene and served 2000 youth with 533 meditation, Athletic Yoga, and TAP workshops.
